Sodium Content in Foods

The list below will help you keep track of the sodium content in foods when you plan meals.

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You can find the recommended daily sodium intake info on the Low Sodium Diet Guidelines page.
The sodium content figures listed below are the average sodium content by food type, not brand, for packaged and processed foods. Considering this figure can vary quite dramatically, for a specific brand always check the nutrition facts label. And keep in mind that the sodium figures per serving are almost always available on the product label. Make sure to read the number of servings on the nutrition panel and do the math. Most packaged goods claim multiple servings. As an example, a can of tomato soup claims 710 mg of sodium per serving. They state the serving size is 1/2 cup (honestly, who eats only 1/2 a cup of soup???) and there are 2.5 servings per can. So if you eat the whole can of soup like most people probably do, you are consuming 1,775 mg of sodium.

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BAKING, sodium content in mg

Baking chocolate

Semi-sweet, 1 oz - 0

Sweet, 1 oz - 0

Unsweetened, 1 oz - 7

White, 1 oz - 30

Baking chocolate chips

Chocolate, semi-sweet, 1 oz - 0

Butterscotch, 1 oz - 30

White, 1 oz - 40

Peanut butter, 1 oz - 70

Breadcrumbs

Breadcrumbs, plain, 1/4 cup - 233

Breadcrumbs, seasoned, 1/4 cup - 795

Cracker meal, 1/4 cup - 8

Cookie crumbs, 1/4 cup - 110

Graham cracker crumbs, 1/4 cup - 200

Cocoa Powder

Cocoa powder, unsweetened, 2 tablespoons - 2

Coconut

Coconut milk, 1/4 cup - 7

Shredded, unsweetened, 1 oz - 10

Shredded, sweetened, 1 oz - 74

Cornmeal

Cornmeal, degermed, enriched, yellow, 1 cup - 4

Cornmeal, self-rising, degermed, enriched, yellow, 1 cup - 1,860

Cornmeal, whole grain, yellow, 1 cup - 43

Cornstarch, 1 Tablespoon - 1

Flour

All-purpose flour, 1 cup - 3

Self-rising flour, 1 cup - 155

Cake flour, 1 cup - 0

Potato flour, 1 cup - 88

Rice flour, white, 1 cup - 0

Rice flour, brown, 1 cup - 13

Rye flour, dark, 1 cup - 1

Rye flour, light, 1 cup - 2

Soy flour, 1 cup - 11

Wheat flour, whole grain, 1 cup - 6

Leavening Agents

Baking powder, 1 teaspoon - 488

Baking soda, 1 teaspoon - 1,259

Cream of tartar, 1 teaspoon - 2

Yeast, bakers, dry, 1 Tablespoon - 0

Milk, Milk Substitutes - Canned and Powdered

Buttermilk, powdered, 1 Tablespoon - 41

Condensed milk, sweetened, canned, 1/2 cup - 194

Evaporated milk, canned, 1/2 cup - 133

Evaporated milk, canned, skim, 1/2 cup - 147

Goatmilk, powdered, 1 Tablespoon - 58

Goatmilk, canned, 1/2 cup - 120

Milk, powdered, non-fat, 1 Tablespoon - 23

Pastry Dough

Phyllo dough (fillo), 1 sheet - 92

Puff pastry, 1/6 sheet - 200

Puff pastry shell - 1 shell - 230

Pastry Filling

Almond paste, 1 oz - 3

Marzipan, 1 oz - 5

Fruit filling, all, average 1 oz - 20

Poppyseed, 1 oz - 30

Pie Crusts

Cookie crumb crust, chocolate, 1/8 - 188

Cookie crumb crust, vanilla, 1/8 - 113

Flour crust, frozen, 1/8 - 105

Flour crust from mix, 1/8 - 146

Graham cracker crust, 1/8 - 168

Pie Filling

Apple pie filling, 4 oz - 50

Blueberry pie filling, 4 oz - 68

Cherry pie filling, 4 oz - 20

Cream pie fillings, banana, chocolate, coconut, 4 oz average - 285

Lemon pie filling, 4 oz - 180

Mincemeat pie filling, 4 oz - 250

Peach pie filling, 4 oz - 23

Pumpkin pie filling, 4 oz - 280

Raspberry pie filling, 4 oz - 68

Sugar substitutes

Sugar substitutes, all, 1 teaspoon - 0

Sweeteners

Corn syrup, dark, 1/4 cup - 127

Corn syrup, light, 1/4 cup - 99

Fruit sweetener, 1/4 cup - 10

Honey, 1/4 cup - 3

Molasses, 1/4 cup - 30

Rice syrup, brown, 1/4 cup - 5

Sugar, brown, 1/4 cup - 22

Sugar, granulated, 1/4 cup - 1

Sugar, powdered, 1/4 cup - 0

BEVERAGES, sodium content in mg

Alcoholic

Beer, regular, 12 fl oz - 18

Beer, light, 12 fl oz - 11

Champagne, 3.5 oz - 8

Creme de menthe, 1 fl oz - 2

Daiquiri, canned, 1 fl oz - 12

Gin, 1 fl oz - 0

Pina colada, canned, 1 fl oz - 23

Rum, 1 fl oz - 0

Tequila sunrise, canned, 1 fl oz - 18

Vodka, 1 fl oz - 0

Whiskey, 1 fl oz - 0

Whiskey sour, canned, 1 fl oz - 14

Wine, table, all, 3.5 fl oz - 8

Wine, dessert, 3.5 fl oz - 9

Wine, cooking, 1 fl oz - 190

Coffee

Coffee, brewed from grounds, tap water, 6 fl oz - 4

Coffee, instant, tap water, 6 fl oz - 4

Espresso, restaurant prepared, 2 fl oz - 8

Soft drinks, 8 oz, these numbers are based on 8 oz, so check how many ounces in the can or bottle

AlsoSalt is the first and only sodium free salt substitute that tastes like salt without leaving a bitter aftertaste. It is all natural for no sodium or low sodium diets. Cook and bake with it in recipes or sprinkle on your food.